The Dynamic Duo!

The Dynamic Duo!

Workout Date:

06/28/2019

QIC:

Rousey

PAX:

Wolverine and QIC

The Thang:

Conditions: mid 70s; SC summer is here! BYOTT per AOQ!

Equipment: Kettle Bell (KB); weights: Partial load of bells this morning. So, 1 set of 30 lbs., 1 set of 40 lbs., 1 set of 50 lbs., 1 80 lb. Sandbag; weight: 1 60lb.

YHC/QIC had been DR for over 2 weeks and wanted to get back into the Q rotation at Beach Bells (BB). YHC figured with several of the regular BB Pax recovering from 50+ mile beast of a ruck event the prior weekend and other Pax on 4th of July related vacations that the numbers might be low. Just Wolverine and YHC this humid morning – the dynamic duo!  That’s fine as it sometimes makes for better #ironsharpening.

Abbreviated one minute warning, welcome to BBs, disclaimer, and we got to work…

Warm Up: 2 minutes of Pax choice.

Circuit 1: Both Pax do 30 traditional KB swings with desired (but challenging) weight of choice.

Circuit 2: 321 – Manmakers. On the 30s, 40s and 50s: Manmaker with 3 Merkins, 2 double Rows, and 1 Snatch or Clean & Press = 1 rep.. 8, 7, 6 reps. respectively with the aforementioned weights. Sandbag: Pax choice of leg & core exercise. 80 lb. KB: Pax choice of swing, shrug, farmer’s carry or deadlift.  Shift until all the weights with the assigned exercise were completed.

Circuit 3: Same exercise as circuit 1.

Circuit 4: 123 – Manmakers. On the 30s, 40s and 50s: Manmaker with 1 Merkin, 2 double Rows or Shrug, and 3 curls = 1 rep.. 7, 6, 5 reps. respectively with the aforementioned weights. Sandbag: Pax choice of leg & core exercise. 80 lb. KB: Pax choice of swing, shrug, farmer’s carry or deadlift.  Shift until all the weights with the assigned exercise were completed.

Circuit 5: Same exercise as circuit 1.

Circuit 6: Wolverine classic. With the KBs now strewn around, the duo bearcrawled to each bell and did a staggered Merkin all the way to the end and planked. Rinse & repeat reverse order.

Circuit 7: A little time left…burn out Flutterkicks with continuous bench pressing of the 30lb KB.

Time!

COT
Count-O-Rama 2
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F and 3rd F opportunities and events throughout the region. 2.0 workout w/ Rubber and Skimmer on Q Tuesday nights 6:30 – 7:30 during the summer at CF Rec. Center soccer field; The re-launch of #JudeeChop on Saturdays rotating at #WH and #BS AOs and 7/27 Asheville Super Spartan w/ YHC on Q. Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Wolverine and YHC agreed that the humidity significantly increased the suck factor this morning!  More importantly, great to fellowship with him this morning!  YHC was glad to be back with his F3 brothers #gettingbetter!

Aye!

Rousey

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